Let go...

8 Week OTG PR Challenge

Prelim workout Feb 10/11th

Final workout April 7th 

Fire-Breather 

"Elizabeth"

21-15-9

Squat Cleans 135/95

Ring Dips

Advanced

"Donna"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

For more details go here 

Sign Up for the Challenge on our sheets at the gym

ADVANCED
Lift:
Deadlift 9 sets of 3 @ 20X1: 65% of 1RM 
Rest 45 sec
Focus is speed off the floor - be explosive


Training:
"Lights Out - ADV"
7 Min/AMRAP
Increase 2 reps for each movement after every set completed
2 Wall Ball 20/14
2 Push Ups
4 Wall Ball
4 Push Ups
etc..


FIRE-BREATHER
Lift:
12 Min
Power Clean
Build to a Heavy Single


Training:

"Lights Out"

7 Min/AMRAP

Increase 2 reps for each movement after every set completed

1 Power Clean 

1 Clapping Push Up

3 Power Clean 

3 Clapping Push Up

etc..

Post loads, total reps and thoughts to comments.


Training Notes:
Power Clean - Tough/Challenging Weight

Belief in yourself is immeasurable..

Schedule Changes

EHT- 3:30pm classes on Tuesday and Thursday are back.

Williamstown-3:30 classes Monday, Wednesday and Friday are back.

Sign-Up NOW for Fight Gone Bad 6!!

Register below at your corresponding gym and for more details.

Williamstown / EHT

FGB is a global fundraiser for The Wounded Warrior Project. We do this 'Fight Gone Bad' workout to honor our Fallen/Wounded/Current Veterans.

Participate for a great cause!

Last year we had over 50 participants. Let's crush that number this year. Bring friends, family members, neighbors, etc to experience our AMAZING Community - either to workout or just watch.

Burpee Challenge

Day 48


ADVANCED
"Exploration - ADV"
20 Min AMRAP
10 Ring Rows
10 Push Ups
20 Fwd Lunges (10 each leg)


FIRE-BREATHER
Training
20 min
Find 1 RM Power Clean
Find 1 RM Power Snatch


CA$H OUT:
Coach's Call


Post rounds, loads and thoughts to comments.

Junk of the Heart...

Burpee Challenge

Day 21

 Faye J

Dan M

Nikki O 

Jeff B

McGuire MUD Run

As you may know, the McGuire 10k mud run is on September 10th.  In years past, we have tried to coordinate teams, but it has proven to be difficult.  The same holds true this year.  

The consensus seems to be that people would prefer to run as teams as opposed to as individuals.  If that is the case, Kevin has volunteered to try to coordinate this by collecting the names of all those interested and then creating teams of similarly skilled runners.  Once the teams are created, each will be assigned a name and captain.  The captain will register first and the others will follow.  It may be that we end up with an odd number, but this still seems to be the most prudent approach.  

As of now, the following individuals have committed to running:

Kevin M

Tony Merendino

Paul Demarco

Jackie V

Steve Moscola (and 2 friends)

Jeff B

Mary B

Dan Barbera

Nick D

Justin O

Kristi K

We are asking that all others interested contact Kevin at Kevin@darcyjohnsonday.com or 732.966.0166 by no later than Friday, August 19th.  

Please be sure that you can attend before committing.

ADVANCED

Lift:
8 Min
Back Squat
Build to a heavy single but not a 1RM 


WOD:
"Separation - ADV"
Tabata V-Ups
Rest 1:10 min


Pull Up Ladder 1- 10
For time:
Complete 1 Pull Up, 2 Pull Ups, 3 Pull Ups, ..10 Pull Ups
Rest 1 min


2 Min AMRAP:
Burpees


FIRE-BREATHER
Lift:
8 Min
Power Clean
Build to a heavy single but not a 1RM

WOD:

"Separation"
Tabata V-Ups
Rest 1:10 min


C2B Pull Up Ladder 1-10

For time:

Complete 1 C2B Pull Up, 2 C2B Pull Ups, 3 C2B Pull Ups, ..10 C2B Pull Ups

Rest 1 min

2 Min AMRAP:

Burpees

All sets of pull ups are to be Unbroken.

Post loads, time, total and thoughts to comments.

Chin music...have you heard it?

Are you interested in supporting our Off The Grid/OTG Teams competing in the NorthEast Regionals!??! Michelle is handling accommodations.  Email her with your intentions.  More information and details about the competition can be found here.  You can come out and watch in person or watch it online.  You must purchase tickets for either option.  Hope to see you all there!!  We'll be announcing the teams tomorrow!

Matt M

 Jimmy B

Betsey F

 Rickster

Jeff B

Steve P

K-Swat

Michelle B

 Priya W

 Mike P

Tim F

ADVANCED
Lift:
10 mins
Thruster
2-2-2-2-2
Build to a heavy 2


WOD:
"Dead Dips - ADV"
7 Rds
7 Deadlift 185/115lbs
12 Box Dips


FIRE-BREATHER
Lift:
10 mins
Power Cleans
2-2-2-2-2
Build to a heavy 2


WOD:
"SDHP/Ring Dips"
7 Rds
10 Sumo Deadlift High Pulls 95/65lbs
10 Ring Dips
(Last completed 12/8/10)


Post loads, time and thoughts to comments.

Inspiration breeds action....

Off The Grid Compilation 2/11 from CrossFit Off The Grid/OTG on Vimeo.

ADVANCED
15 Min
"On the Minute KB's"
10 KB Swings 1.5/1pd


"Cruise"
12 Min/AMRAP
10 Deadlifts @ 35% of 1RM
10 Push Ups


FIRE-BREATHER
Lift:
Power Clean
Find 1 RM
15 min


WOD:
"Sail"
12 Min/AMRAP
8 Power Cleans 65% of 1 RM
8 Ring Dips


Post loads, rounds and thoughts to comments.

Get to know yourself on a deeper level...

Lift:
Heavy Power Cleans
3-3-1-1-1
(Last completed 6/5/10)


WOD:
"Interval - Floor Cleans/Wall Ball"
5 Rds
1 min AMRAP Floor SQ Cleans into FRSQ w/ 45/35lb or PVC
30 sec rest
1 min AMRAP Wall Ball 20/14lb to a 10' target
30 sec rest


Post loads, totals and thoughts to comments.

*Williamstown and EHT*

There will be no Saturday Sessions on 8/21/10 as we are all attending/hosting the CrossFit Olympic Certification.

- New hours for Williamstown starting Monday 8/23/10 -

Monday - 6:30, 9:30am, 3:30, 5:30, 6:30pm

Tuesday - 9:30am, 4:30, 5:30, 6:30pm

Wednesday - 6:30, 9:30am, 4:30, 5:30, 6:30pm

Thursday - 9:30am, 3:30, 5:30, 6:30pm

Friday - 6:30, 9:30am, 4:30, 5:30pm

Saturday - 8:30am

Are those brown..?

Congrats to Sara for passing your test and becoming a Nurse!!

Doug S gets his pic posted on the CrossFit Affiliate Blog!! Check it out here!

Lift:
Heavy Power Cleans
5-5-5-3-3-3
(Last completed 4/20/10 or 9/14/09)


WOD:
"Box Jumps/Ring Dips"
10-1, 1-10
Box Jumps 24"
Ring Dips
(Last completed 9/14/09)


Heavy Power Cleans - You may touch-and-go or dump-and-reset.  Reps should be no more than 5 sec apart. 


10-1, 1-10 - 10 Box Jumps and 1 Ring Dip, 9 Box Jumps and 2 Ring Dips, etc....go for broke on this one!  If you're feeling up to it, try the weight vest!!


Post loads, time and thoughts to comments.

Over 12,000...That's what I do...

Lift:
Heavy Power Cleans
1-1-1-1-1

WOD:
"The Wretched"
500m Row
150 Double Unders
50 Burpees

Post time to comments.

OTG Get-Together!!!

We will be holding a get-together this Friday the 23rd in EHT at 6:30 (following the 5:30 WOD)for all of our CrossFit athletes and their friends. The 5:30 session will be open to friends and family who want to experience a CrossFit workout. If you know someone who is on the fence, this is the time to show them what we are all about! Let us know if you would like to bring something to eat or drink! Looking forward to getting the whole OTG/Off the Grid family together!